Nutrition Q&A: Healthy grilling ideas

Hy-Vee dietitian Katrina Howard answers the question: What are some healthy grilling ideas?

Question: What are some healthy grilling ideas?

I always suggest to use a leaner cut of meat when grilling but if you really wanted to eat healthier, grill your vegetables too! To get rave reviews for serving vegetables at the next meal, just try adding vegetables cooked on the grill. Grilling vegetables is a good way to meet the health goal of eating more vegetables. Why? The smoky smell and taste of vegetables cooked on the grill make them appealing to even the pickiest eater. Common sense may lead us to think cooking decreases nutrients in vegetables. Interesting studies conducted at the Cornell University Department of Food Science by Rui Hai Liu determined cooking actually releases nutrients from the softened cell walls of many different vegetables. The release of these nutrients leads to better absorption and thereby contributes to better health. For example, studies on human health suggest regular consumption of high levels of lycopene provides protection from certain cancers and may lower the risk of heart disease. When quartered tomatoes are cooked by simmering/roasting/grilling at 190-200°F for 30 minutes, the lycopene becomes up to 30% more concentrated and is more readily absorbed. Research also indicates the availability of the antioxidants and phenolic acid in asparagus increases when asparagus spears are cooked.

Ready to give grilled vegetables a try? Here’s how to do it: • Take your favorite vegetable(s) and clean, trim, then cut into bite-sized pieces, or leave whole. Prepare sturdy salad greens (such as romaine, kale, baby bok choy or small head lettuces like butter lettuce) by cutting in half or quarters. • Oil the grill rack or grill basket by using a paper towel dipped in olive or vegetable oil that is wiped over the surfaces where the food will touch. Do not use cooking sprays. • Next, toss the prepared vegetables in olive oil or your favorite flavor-infused oil or drizzle the oil on the flat surface of lettuces to be grilled. • Grill salad greens with the cut side down until smoky and wilted. Grill other vegetables by first considering the density of each. Potatoes, for instance, will require a longer grilling time than asparagus or tomatoes. If you choose a mixture of vegetables, start by grilling the more dense choices until almost tender, then add the rest of the vegetables until desired tenderness is reached, turning as needed for even cooking and browning. • Using skewers or a grill basket is another option for perfectly grilled vegetables.

All you do: • Remove rack that’s used for food from the grill. Lightly oil rack using a paper towel dipped in canola or other vegetable oil to coat evenly. Set aside. • Turn on electric grill for direct cooking over medium heat. If using a charcoal grill, start grill and let coals burn down (about 15-20 minutes) to a light white ash; spread coals evenly. • On a baking sheet or in large shallow dish with sides, toss together asparagus and tomatoes with olive oil, ½ teaspoon salt and pepper. Take grill rack and arrange asparagus directly on the rack cross-wise, then place tomatoes on double thickness of foil, folding edges to create sides. May also use previously oiled grill basket. Place grill rack over heat. • Grill asparagus and tomatoes, turning asparagus after 5-7 minutes or as needed to prevent burning. Gently stir tomatoes as needed with long-handled grill utensil, being careful not to tear the foil. Continue grilling until desired tenderness is reached, approximately 16-18 minutes total time. Remove from heat and set aside until ready to assemble salad. • Whisk together lemon juice, orange juice, honey, mustard and remaining ¼ teaspoon salt in a medium-sized bowl. Reserve half of this mixture in a small bowl. Stir in fresh dill. • Add watercress to the medium-sized bowl; toss to coat. Spread watercress on large serving platter. • Arrange the grilled asparagus on the watercress and top with the grilled tomatoes. Drizzle the remaining dill mixture over the asparagus and tomatoes. Serve warm or at room temperature. Serves 6Nutrient Value (1/6 recipe) Calories 69; Carbohydrate 9 g (added sugars 3 g); Cholesterol 0 mg; Fat 3 g; Protein 3 g; Fiber: 2 g; Sodium 319 mg; Potassium 371 mgPlease send your health and nutrition questions to Katrina at khoward@hy-vee.com

Author: Katrina Howard

Katrina Howard, RD, LDN, is the dietitian at the Hy-Vee on Sheridan Road in Peoria. She completed her Didactic Program in Dietetics from Benedictine University in Lisle, Ill., and her dietetic internship at St. Louis University. She is currently working on her master’s degree in sport’s nutrition. Katrina enjoys cooking, running, CrossFit, and helping others feel their best through exercise and good nutrition. You can send your questions to Katrina at 1519dietitian1@hy-vee.com.
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